Bear crawling...

Today’s Schedule:

Group Classes: 9:00, 10:00 am
On-Ramp: 11:00 am
Sactown Throwdown Tryouts: 1:00 pm

If you’re coming to tryouts we will get going as close to 1:00 pm as possible. That means get yourself in a little early and get properly warmed up.  For those not trying out, you’re welcome to come down and cheer them on and have a cold beverage.

Today’s WOD:

In team’s of 4/5, complete the following any way you can:

5000 m row
400 squats
300 kettlebell swings (53/35)
200 push-ups
100 sit-ups

Coach Elijah spent the holidays in Colorado and got in a few WODs at Pike's Peak CrossFit. One of those WODs included a 1000m run in a foot of snow!

Workout A

Back Squat: 5-5-max reps
Shoulder Press: 5-5-max reps

Then: 20 skin the cats
Then: 10 wall balls on the minute for 10 minutes

Workout B

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats

So for those of you who were not around last week because of the holidays, we’ve switched things up a bit with our programming. Mesh is experimenting with programming two workouts for each class, one that has a greater strength bias (A), and the other that would be considered more traditional CrossFit (B).

You may choose either Workout A or B, but not both. We ask that you stick with either the A or B for at least a 4 week cycle and don’t flip flop between the two. People choosing Workout A should be very experienced in all of the major lifts and, with few exceptions, have been training at our box for a minimum of 6 months. We are encouraging some of our top level athletes who wish to compete in CrossFit competitions to choose program A. Most of you will fall into the Workout B group which will allow you to continue to improve your work capacity and become more proficient at the fundamental movements found in CrossFit. If you’re not sure which plan to try, please email me or ask a coach in the box.

Again, this is being done on a trial basis and we encourage your feedback. So far, we’ve received nothing but positive comments but we are open to any and all suggestions.

For those of you interested in trying out for one of the three teams (expert, novice or masters) we will be sending to the Sac-Town Throwdown in February, please make sure your name is up on the whiteboard. I will be sending out more info on the tryout process later this week.

Our next On-Ramp class begins Tuesday, January 3rd at 7:00 pm. We still have a couple of spots open if you know somebody who might be interested, have them email me ASAP.

Maggie, Javier, Jackie, John and Dustin

Congrats to our December On-Ramp class that graduated to the big leagues this week.  Please make sure to introduce yourself to these newbies and make them feel welcome in the box!

Today’s WOD:

Back Squat: 5-5-5-3-3

Weighted Pull-Up: 3-3-3-3-3

Then,

Tabata: push-ups, sit-ups, air squats*
*total the lowest number for each exercise for a final score

Optional: 2 minute L-sit

Annie Thorisdotter and Kristan Clevar have battled for the title of Fittest Woman on Earth the past two years.  Here Iceland Annie talks about their competitive relationship:  ”Annie on Kristan” – video [wmv] [mov]

Kelly shows off her true grit.

Today’s WOD:

“Cindy”

AMRAP in 20 minutes

5 pull-ups
10 push-ups
15 squats

Benchmark WOD to kick your weekend off right.

*********************************************

Boston forwarded me this excellent T Nation article by Dan John on weighted carries: T NATION | The Secret of Loaded Carries

Active rest day: Kat and Mel (W.O.) on a 3 mile run between rain storms yesterday.

Today’s WOD:

Make 2 attempts at your fastest 400 m run*

*rest as needed between attempts

Then complete the following,

AMRAP 3 Minutes

3 Power Cleans @ 155/115
6 Push Ups
9 Air Squats/9 Ring Dips*

4 Rounds total, rest 1 minute between rounds

*Even rounds perform air squats, odd rounds perform ring dips

Our Thanksgiving week schedule is as follows:

Thanksgiving Day (11/24)- Closed (Run to Feed the Hungry)
Friday (11/25)-9:00 am, 10:00 am, 4:00 pm, 5:00 pm, 6:00 pm, 7:00 pm
Saturday (11/26)- 9:00 am, 10:00 am, 11:00 am (open gym)

As a follow up to yesterday's post...think singlets Brock, singlets.

Since this is Irish’s last day before he and his wife move back east, some of you thought it would be a good idea to let him pick today’s WOD before hopping on a plane.  Well the dedicated member of our military did what anyone would expect and chose a hero WOD.  Best of luck to you and Ali and thanks for leaving us with this…

“Murph”

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

or

Mini “Murph”

Run 800 m
50 pull-ups
100 push-ups
150 squats
Run 800 m

Are Gut Bacteria In Charge? : Discovery News

Richard contemplates his immediate future.

Hard work=results.  That is definitely true inside our box.  Look at the picture of Richard-sweat soaked shirt, hands on knees, I’m sure dreading picking up those f***ing dumbbells one more time.  But he did, and so did the rest of you.

There are no shortcuts to being healthy and fit, just discipline and commitment.  And that’s what Richard has been bringing to class over the last 3 months.  Work hard on your training days, take advantage of your rest days, practice good eating habits and get plenty of sleep, and PR’s by the plenty will be headed your way!

Today’s WOD:

Row 2k (not timed)

Spend 20 minutes practicing rope climbs or testing for your October goal.

Finish with “Tabata Something Else”*

Pull-ups, push-ups, sit-ups, squats

*record lowest number of reps for each movement and total for your final score.

This guy is going to the extreme to be able to relate to some of his clients.  Don’t expect our coaches to do the same thing:  Why trainer decided to become obese

The camera can't keep up with the 6 am class during sprint rows.

Saturday Class Hours

9:00 am, 10:00 am- Group Classes
11:00 am- On-Ramp

Today’s Team WOD

In team’s of two complete the following for time:

Plank hold/50 double-unders
Plank hold/40 squats
Plank hold/30 kb swings (53/35)
Plank hold/20 burpees
Plank hold/200m sprint

One partner will be in the plank hold while the other does 50 du’s. Once completed, the teammates will switch positions. This will continue down the ladder until each person has finished the 200m sprint. If the person doing the plank hold has to rest, their teammate must also stop doing work. A 5 wall ball penalty will be assessed to the team EACH time the person in the plank hold has to hit the floor. The wall ball penalty will be completed as a team (not individually) at the conclusion of the 200m sprint. 3, 2, 1…get some!

Kevin, Brenda, Stephanie, Nicole, Rhonda, Cynthia and David celebrate their recent graduation from the September On-Ramp course! Please introduce yourself the next time you see them!

Today’s WOD

5 x 5

Push Press

rest 5 minutes

3 Rounds for time:

50 squats

40 mountain climbers

30 kb swings

20 pull-ups

10 ground release push-ups

1 rope climb

Sacramento area schools are pushing to remove junk food vending machines from their campuses. I think it sounds like an idea long overdue, and that’s coming from a guy that used to crush Suzy-Q’s everyday in 7th grade!

Head fights to stand during front squats.

**Regular classes from 9-11 today.  Open gym from 11-12**

Today’s Team WOD

“Bumper Plate Bonanza”

In team’s of 2 complete the following:

25 (each leg) walking weighted overhead lunge (45/25)

200 m partner relay run with bumper plate

50 weighted push-ups

200 m partner relay run with bumper plate

75 weighted sit-ups

200 m partner relay run with bumper plate

100 weighted squats

200 m partner relay run with bumper plate

Here’s how today’s WOD will work.  Teams of 2 will share one bumper plate the entire workout.  If at any time the bumper plate contacts mother earth, you will immediately drop and do 10 burpees each (don’t set the plate down though).  Teammates will split the workload any way they see fit except for the run which will be completed in a relay style by handing the baton, in this case the bumper plate, to their teammate before taking off.  The weighted push-ups will be done with the bumper plate on the back of their partner.  Push-ups can be scaled but the resting partner will have to hold the plate in a locked out overhead position.  You will be required to hold the bumper when doing the sit-ups and squats as well.  3, 2, 1…Bonanza!